Strength:
Back Rack Lunges
5-5-5-5-5 (each leg)
Metcon:
For time, as fast as possible:
50 Double Unders
40 Power Cleans (#50/35)
30 Push-Press (#50/35)
20 Thrusters (#50/35)
10 Bar Muscle-ups
Endurance:
3 Rounds for time:
50 KB Swings (#24/16)
Run 800m
50 Air-Squats